Heart-Healthy Hearty Veggie Patties

Packed with vibrant vegetables, protein-rich black beans, and nutty quinoa, these "Heart-Healthy Hearty Veggie Patties" are a nutritious and flavorful option for any meal. Perfectly seasoned with cumin, smoked paprika, and garlic powder, these patties offer a smoky, savory kick while staying low in unhealthy fats by using oat flour as a binder. The recipe combines grated carrot, zucchini (squeezed dry for optimal texture), red onion, and spinach to create a wholesome veggie medley that’s as satisfying as it is nutritious. Easy to prepare in just under an hour, these patties cook up golden and crisp in olive oil, making them a delicious plant-based alternative to traditional burgers. Serve them as a standalone entrée, on a salad, or sandwiched between whole-grain buns for a heart-healthy dinner full of flavor and goodness.

Nutriscore Rating: 94/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 15 oz can Black beans, drained and rinsed
• 1 large Carrot, grated
• 1 medium Zucchini, grated and squeezed to remove excess water
• 1 small Red onion, finely chopped
• 1 cup Spinach, chopped
• 0.5 cup Oat flour
• 1 teaspoon Cumin
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Olive oil

Directions

Step 1

Rinse the quinoa thoroughly under cold running water. In a small saucepan, bring the water to a boil, then add the quinoa. Cover, reduce the heat to low, and simmer for about 15 minutes until the quinoa is cooked and the water is absorbed. Remove from heat and let it cool slightly.

Step 2

While the quinoa is cooking, grate the carrot and zucchini. It's important to squeeze the grated zucchini in a clean kitchen towel or cheesecloth to remove as much moisture as possible. This will help the patties hold together better.

Step 3

In a large mixing bowl, add the drained and rinsed black beans. Mash them using a potato masher or the back of a fork, leaving some chunks for texture.

Step 4

Add the cooked quinoa, grated carrot, grated zucchini, chopped red onion, and chopped spinach to the mashed beans. Mix well to combine.

Step 5

Add the oat flour, cumin, smoked paprika, garlic powder, salt, and black pepper to the vegetable mixture. Stir until all the ingredients are well-incorporated.

Step 6

Using your hands, shape the mixture into 6 equal-sized patties.

Step 7

Heat one tablespoon of olive oil in a large non-stick skillet over medium heat. Once hot, add 3 patties to the skillet and cook for about 4-5 minutes on each side until they are golden brown and firm. Repeat with the remaining olive oil and patties.

Step 8

Serve the veggie patties warm. They can be enjoyed on their own, with a salad, or inside a whole-grain bun as a healthy burger option.

Nutrition Facts

Serving size	(7553.5g)

Amount per serving	% Daily Value*
Calories	6735.3

Total Fat 70.4g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2572.9mg	0%
Total Carbohydrate 1148.9g	0%
Dietary Fiber 379.5g	0%
Total Sugars 27.1g
Protein 410.0g	0%

Vitamin D 0IU	0%
Calcium 2499.6mg	0%
Iron 114.8mg	0%
Potassium 16642.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 9.2%

Protein: 23.9%

Carbs: 66.9%